damn you and your bench :) killin it bro!!!!
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damn you and your bench :) killin it bro!!!!
The key for me is to maintain healthy shoulders. Lots of rolling and stretching. Plus once I start waking up in the morning and I'm feeling shoulder pain I give them more attention.
If I can keep them healthy I should be close to 400 by June :)
Cycle 4 day 1
Messed up today with my numbers. I didn't change my max from last cycle. So I ended up doing a few extra sets with the sling shot to make up for it.
5x205
5x235
11x265 ( this should have been 275lbs)
These were SS with wide pull ups
Sling shot
315x5
375x1
Stopped
DB Flyes 3x10@55
Extensions
DB curls
Rear delts
Cycle 4 day 2
Bench
3x225
3x255
10x290
5x10@185
Kept it short no extra's just dropped the weight and benched.
With 8 weeks go go before the meet ( bench only ) I need to sit down and revamp my numbers. 400 would be nice but I'm going to train for 375 and see if I can get that :)
New bench numbers / 6 week program - not really new , I am just using 375 as my max in hopes I'll be there come June
Day 1 week 1
Warmup was nice and light some dynamic stretches and rolling - send the massage girl a message asking for one a week until the meet is over.
Working sets
5x220
5x255
8x290
I was in a rush so I did small amounts of extra work
High pull downs
Tricep extension
Bench Week 3 day 1
5x235
5x275
7x305
SS with close chins
Did some upper back work and rear delts
I think after this week , I'll do a short deload ( 4-5 days off ) in hopes I come back strong.
Weight 245 :) - Might be looking for P's help soon just to drop some belly - LOL @!@
hows your knee doing?
Hey man. Yeah my knee is doing much better. There is still some pain on the side and back but all in all it's alright ( 80% ) my strength for squat and deads took a big hit so I've decided to drop them from the next meet an do bench only, hell I may have to drop that if I don't get any more judges to help with this meet.
Believe it or not it was my hamstring ( low ) that has taken the longest to recover. Once I was up and walking it seemed like I would pull or stretch it way to often. Maybe I rushed back who knows ?
80% is better than 0 :)